Week 136 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Barbell Press

Decline Bench Press

 

Sets of 3 reps until you can't do 3 reps

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

 

Delts:

SUPER SET
3 & 4

3) Standing Dumbbell Side Raises

Dumbbell Side Raise

4) Standing Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise

 
Triceps:

5) Skull Crushers with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Biceps:

Back:

1) Standing EZ Bar Curls

Barbell Curl

2) Seated Cable Rows
with smallest V-shaped handle

Seated Cable Row

 

 

3) T-Bar Rows

T-bar Row

4) Hyper-Extensions
Hyper-Extension

35 lbs x Failure     ____ x ____
25 lbs x Failure     ____ x ____
10 lbs x Failure     ____ x ____
  5 lbs x Failure     ____ x ____
  0 lbs x Failure     ____ x ____
 
Day 3

Legs:

SUPER SET
2 & 3

1) Smith Machine Squats
Bar = 20 lbs
Squats on Smith Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
3) Smith Machine Calf Raises
Smith Machine Calf Raise

4) Ab Bench
Ab Bench